Extended Triangle Pose Defined

What Is Extended Triangle Pose?

Utthita Trikonasana combines utthita (extended), tri (three), kona (angle), and asana (pose). The body creates multiple triangles—between the legs, between torso and floor, and in the overall silhouette. It's one of the most recognized yoga poses, appearing in virtually every tradition and style.

Triangle teaches the balance between effort and ease that defines good practice. The legs work strongly to create a stable foundation while the torso lengthens freely, heart opens, and breath moves without restriction. It's simultaneously grounding and expansive.

This pose appears early in most Hatha and Vinyasa sequences because it opens the body in multiple dimensions—lateral flexion of the spine, hamstring stretch, hip opening, and chest expansion—preparing practitioners for more challenging postures.

How to Practice

1. Start in a wide stance — Step your feet about 3-4 feet apart (a leg's length). Arms extend parallel to the floor.
2. Turn your right foot out — Rotate your right foot 90 degrees so toes point to the short edge of your mat. Turn your left foot in slightly (about 15 degrees).
3. Align your heels — Your right heel should align with the arch of your left foot (or heel-to-heel for a narrower stance).
4. Hinge at the hip — Keeping both legs straight, reach your right arm forward, then hinge at the right hip to bring your torso over the right leg.
5. Lower your hand — Place your right hand on your shin, ankle, the floor, or a block. Don't sacrifice spinal length to reach lower.
6. Stack the shoulders — Extend your left arm toward the ceiling, stacking shoulders. Turn your chest toward the ceiling.
7. Lengthen both sides — Keep both sides of the torso long. The bottom ribs shouldn't collapse.
8. Gaze options — Look at your top hand, straight ahead, or down at your bottom hand (depending on neck comfort).
9. Hold and breathe — Stay for 5-10 breaths, then press into your feet to rise. Repeat on the second side.

Key Alignment Points

Front Knee

Keep the front knee straight but not hyperextended. Engage the quadriceps to lift the kneecap. If your knee tends to hyperextend, maintain a micro-bend.

Hip Position

The hinge happens at the hip of the front leg, not the waist. Imagine your pelvis is between two panes of glass—it moves in one plane without tipping forward or back.

Torso Rotation

Rotate the chest toward the ceiling so both shoulders stack. The tendency is to let the top shoulder roll forward—actively draw it back.

Neck Alignment

Keep the back of your neck long, maintaining the natural curve of the spine through the neck. If looking up strains your neck, look straight ahead or down.

Benefits

• Hamstring stretch — Lengthens the back of the front leg
• Hip opening — Opens the front hip in external rotation
• Side body stretch — Lengthens the intercostal muscles and lateral spine
• Leg strength — Builds strength in quads, glutes, and stabilizers
• Core engagement — Requires subtle core activation to maintain alignment
• Chest opening — Expands the chest and shoulders
• Improves balance — Challenges stability in a wide stance

Common Misalignments

Collapsing the Bottom Ribs

The most common error. Keep length in both sides of the torso—the bottom side shouldn't crunch. Think of lengthening from hip to armpit on both sides.

Hyperextending the Front Knee

If your joints are hypermobile, the front knee may push too far back. Keep the kneecap lifted and maintain muscular engagement through the leg.

Reaching Too Low

It's not a competition. If you sacrifice alignment to touch the floor, you lose the benefits and risk strain. Use a block, or place your hand higher on your leg.